Healthy Eating Guide

• A Balanced Approach to Healthy Eating
• Nutritional Supplements to Maximize Overall Health
• Alkaline Balance and Stabilizing Blood Sugar

	Basic Meal Template Suggestions	Additional Meal "Varirty" Suggestions	Foundations of Health Suggestions
Breakfast 7:00AM	Protein Pancake 44g Protein - 441 Cals.   • 4oz Boil/Mashed Sweet Potato • 4 Egg Whites • 1 Scoop Vanilla Whey Protein • 2 tsp Cinnamon & Splenda	Foundation Smoothie 37g Protein - 298 Cals.   • 1/2 Cup Water • 1 Cup No-Fat Natural Yogurt • 1 Scoop of mixed Whey Protein • 1 Cup Frozen Organic Berries	Not to be Counted as Cals. in the Meal Guide   • 1 Scoop Vege Greens* • Essential Fat (Caps or Liquid) • Multi-Vitamin   * Can be added to Foundation      Smoothie
Morning Snack 9:30AM	Protein Fruit Salad 27g Protein - 240 Cals.   • 1 cup No Fat Cottage Cheese • 1/2 cup Crushed Pineapple • 1/2 cup Oranges & diced Walnut	Fruit & Fibre 14g Protein - 317 Cals.   • 1 cup Heritage O's Organic Cereal • 1 cup Sliced Peaches • 1 cup Skim Milk	Training Days Post Workout Shake   • 1 scoop Isolate Whey • 5g (1 tsp) Glutamine
Lunch 12:30PM	Chicken Fajitas 33g Protein - 300 Cals.   • 2 Whole Wheat Tortillas • 3 oz Chicken (Diced Breast) • 1 cup Grilled Veggies • Pepper & Cayenne Spices • No Fat & Low Sodium Sauce	Peppercorn Pita 33g Protein - 382 Cals.   • 1 Whole Grain Pita Wrap • 3 oz Grilled Lean Beef • 1/2 Cup Diced Peppers • 1/4 Cup Diced Tomatos • 2 tbsp No-Fat Peppercorn Sauce	Not to be Counted as Cals. in the Meal Guide   • Multi-Vitamin
Afternoon Snack 3:00PM	Munch & Run 23g Protein - 350 Cals.   • 1 cup Unsalted Trail Mix • (Dried Fruit, Nuts & Seeds)	Crunch & Munch 20g Protein - 170 Cals.   • Quest Bar	Not to be Counted as Cals. in the Meal Guide   • 1 scoop PhytoBerry
Dinner 6:00PM	Stay Lean Burger 35g Protein - 474 Cal.   • 3 oz Lean Turkey • 1 Whole Grain Bun • 1 tsp Minced Garlic • Sliced Tomato; Romaine Lettuce • 1 cup Wild Rice	Garlic Dill Chicken 36g Protein - 345 Cals.   • 3 oz Grilled Chicken • 1.5 cups Steamed Greens   (Pea Pods, Broccoli etc) • 1 tbsp Dill & Minced Garlic	Not to be Counted as Cals. in the Meal Guide   • Essential Fat (Caps or Liquid) • Multi-Vitamin
Snack 8:30PM	Almost Ice Cream 26g Protein - 230 Cals.   • 1 cup Cottage Cheese • 1 cup Frozen Fruit • 1 tsp Splenda. Blend till Smooth	Quick n' Easy... 30g Protein - 165 Cals.   • 1 scoop Substained Release Protein with water	To be Taken Before Bed   • 10g (2 tsp) Glutamine
	Consult a physian before starting any weight-loss program. Results will vary; be sure to use in conjunction with an exercise program. This guide is not intended to diagnose, treat, cure or prevent any disease.

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Protein — How Much Should I be Consuming?

Consuming the correct ratio of protein, carbs and fat is essential to maintaining a healthy body. Given the prevalence of high carb food choices (especially in the fast food sector) individuals can often eat several meals, consuming high carbohydrate snacks that spike their blood sugar levels and begin an "up and down" energy cycle.

One way to increase overall energy and stabilize blood sugar levels is to add a protein source to every meal and snack (protein helps slow the release of glucose into the bloodstream). Individuals who pursue an active lifestyle will require more protein for recovery and repair when compared to those with a more sedentary life

In addition, consuming additional protein will provide the body with key amino acids that form a pool allowing the body from the supply when needed. Unlike carbohydrates which can be stored for future use, amino acids are flushed from the body and need to be supplied consistently during "refuelling" or meal time. Amino acids such as L-Glutamine, L-Leucine, L-Isoleucine and L-Valine are crucial to immune health and muscular recovery and found in the highest concentration in whey proteins.

Acid Versus Alkaline — The Link to Osteoporosis

Foods that are "acidic" are not necessarily unhealthy. Consuming a higher ratio of alkaline to acidic foods will promote a healthier pH balance in your body.

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